Protein Supplements

Who Needs Them? Or Do They? Sheila Fox Kaplan University HW499

Protein: What is it?

One definition of protein is: any of a group of complex organic compounds containing carbon, hydrogen, oxygen, nitrogen, and sulfur. ("Definition

of protein," ) Proteins are combinations of alphaamino acids , joined by peptide linkages, and they are the key constituents of all cells in the body.

What is its role in the body?

Proteins contain enzymes, hormones and antibodies and are necessary for the functioning of living organisms. Protein is essential for the growth and repair of muscle tissue and is important to the integrity of bones, organs and body systems. (Bogle, 2011) Protein can boost metabolism, and restricting it can reduce growth hormones.

How much do we need?

The chart below is from the Centers for Disease Control. In addition, the general rule of thumb with protein intake is 10-35% of daily calories or .8 grams per kilograms of bodyweight.

Recommended Dietary Allowance for Protein Grams of protein needed each day Children ages 1 3 Children ages 4 8 Children ages 9 13 Girls ages 14 18 Boys ages 14 18 Women ages 19 70+ Men ages 19 70+

13 19 34 46 52 46 56

What foods contain proteins?

Complete proteins contain all of the essential amino acids. These proteins can be found in meats, poultry, fish, eggs, cheese & milk.

("Nutrition for everyone," 2012)

Incomplete proteins combine with complementary proteins because they do not have an adequate amount of the essential amino acids alone.

("Nutrition for everyone," 2012)

So.now lets talk about protein supplements.

What are they?

Who may need them & who doesnt?

The benefits and the bad of protein supplementation.

According to the Dietary Supplement Health and Education Act (DSHEA), A dietary supplement is defined as a product that:
Is intended to supplement the diet Protein supplements are usually found in powder form to be used as drinks or shakes, and in high-protein bars, often used as meal replacements and postrecovery workouts. They are derived from protein sources such as soy, whey, which comes from cheese, and rice. These products often claim to contain amino acids which the body can not produce on its own. They are also considered to be convenient when it is not possible to cook or consume complete proteins, such as when traveling or in the midst of an intense workout.

Contains one or more dietary ingredients (including vitamins, minerals, herbs or other botanicals, amino acids, and certain other substances) or their constituents
Is intended to be taken by mouth, in forms such as tablet, capsule, powder, soft gel, gel cap, or liquid

Is labeled as being a dietary supplement.

("Dietary and herbal," )

Who May Benefit From Protein Supplementation?

Who more than likely does not need to take protein supplements?

Vegetarians Extreme Athletes Older Adults Those with diseases who may make it difficult to eat or process foods properly and who are frail. Pregnant or lactating women.

MOST Americans!!! Moderate exercisers Those with a balanced diet.

Benefits and Detriments of Protein Supplementation

Benefits
Paz Etcheverry, Ph.D., adjunct professor at Kaplan University shares the following: In a study with healthy male US Marines, the protein supplemented group had an average of 33% fewer total medical visits, 28% fewer visits due to bacterial/viral infections, 37% fewer visits due to muscle/joint problems, and 83% fewer visits due to heat exhaustion than the control, unsupplemented group. (Etcheverry, 2011) Protein is also known to help with blood pressure and cardiovascular health, and soy protein has been linked to prostrate health in men.

Detriments Etcheverry goes on to say that excess protein in the body can cause ketones, which are taxing on the kidneys and can cause dehydration and bad breath. Too much soy protein can wreak havoc on the thyroid, and too much protein in general, more than 2g/kg bodyweight/day, in combination with low calcium intake can cause bone mass issues. (Etcheverry, 2011)

In Summary..
Protein is vital to our bodies systems. While taking protein in the form of a supplement can be convenient and fast, and at times and for a small portion of the population, necessary, it is not the case for most average adult Americans who eat a balanced diet containing all of the macronutrients, and who get little to moderate exercise.

References
Bogle, D. (2011, March 18). What does whey protein do for your body?. Retrieved from http://www.livestrong.com/article/407498-what-doeswhey-protein-do-for-your-body/

Definition of protein. (n.d.). Retrieved from http://medicaldictionary.thefreedictionary.com/Protein

Dietary and herbal supplements. (n.d.). Retrieved from http://nccam.nih.gov/health/supplements?nav=gsa Etcheverry, P. (2011). Protein supplements: The good, the bad, and the ugly. Retrieved from http://www.healthandwellness.kaplan.edu/articles/nutrition/Protein Supplements.html Nutrition for everyone. (2012, October 04). Retrieved from http://www.cdc.gov/nutrition/everyone/basics/protein.html Images retrieved from: (n.d.). Retrieved from http://www.bing.com/images/